CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. More like 75% effort so you can sustain yourself for the entire 30 minutes.
(3:00 – 15:00)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Warm-up Overhead Squats. These shoud be light today.
Metcon (No Measure)
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Shuttle Runs
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35#s, 25#s)
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills
(55:00 – 60:00)
Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.